Wednesday, March 22, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5:00 – ski
5:00 – bike

CONDITIONING:
Advanced and Intermediate
4 rounds
Medicine ball carry hill sprint, 14#/10#
Rest 2:00

Beginner
3-4 rounds
Medicine ball carry hill sprint, 4#-10#
Rest 2:00

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side
25 oblique crunches each side

Intermediate
3x-4x
20-25 dumbbell side bends each side
20-25 oblique crunches each side

Beginner
3x
15-20 dumbbell side bends each side
15-20 oblique crunches each side

MOBILITY:
4x
2:00 – hamstring stretch
2:00 – V sit stretch
1:00 each side – couch stretch